Two Steps Forward, One Step Back

AO:  The Patriot

QIC:  Poe

PAX: Bandit, Subprime, Maj. Payne, Bone, Prenup, Hightower, Dr. D, Noodle, Grave Dancer (Charlotte), Jenner, Lucius, Fish Fry

It was a desert-like heat wave of 40 degrees and as dry as if it rained only yesterday.

WU:

SSH x 15
BAC (front) x 10

BAC (rear) x 10
Imperial walkers x 10
Butt kickers x 10
Cherry pickers x 10
Merkins x 10

The Thang:

Started off with a leisurely warm-up Ricky Bobby lap around the track, slow enough for one or two PAX to greet everyone as they ran by.

Next, we learned what it’s really like to take two steps forward, one step back.  Started at the goal line, sprint forward 20, back 10, clap Merkin, escalating to 9 clap Merkins on opposing 10 yard line.  YHC and couple others might have fumbled the clap with a few yards to go, just like another DC team does that plays on a football field.  Then, back to the start again with 20 forward, 10 back, with jump squats.

From there PAX headed over to the Arena.  AMRAP in 10 minutes (give or take) of 5 burpee box jumps, 10 Johnny dramas on the stairs, then up the stairs for 15 Aussie pullups and back around to start again.

Then, back to the Zoo for some animals.  60 yards of alternating bear crawl 10 yards, frog jump 10 yards, then 60 yards back of inch worm 10 yards, crab walk 10 yards

Mary included Flutter kicks, YTW Supermans, LBCs, Dolly

COT:  In the history of humanity, men evolved as social creatures but a “feature” of modern society is that we lock ourselves inside with our iPhones and big TV’s for a big dose of loneliness.  Good to get outside and run with a pack like our ancestors.

A Mixed Bag

AO: The Patriot

QIC: Maj. Payne and Rogue (FiA)

The PAX: Subprime, Prenup, Jenner, Lucius, Deflator, Bone, Trebeck, Dr. Dandelion, Poe, Rooney (FiA) and Milkweed (FiA)

It was a mixed bag of 13 F3 and FiA PAX this frosty morning where the snow missed the Patriot AO, but covered much of Virginia. Undeterred as always, the Arlington PAX posted for another epic gathering in the gloom. Here’s what we did…

WU:

Side Straddle Hop x 15 in cadence
Imperial Walkers x 10 in cadence
Willie Mays Hays x 10 in cadence
Slow Body weight squats x 10 in cadence
Merkins x 15 in cadence

The Thang:

Time for the PAX to split into partners for the Partner-Up Chipper!
For each exercise, split the 100 reps where one partner exercises while the other “rests.” When the 100 reps are complete, partners run to the other endzone and back (200 yds). Rinse and repeat with next exercise.

Exercise                                                      “Rest”

Squats                                                         Plank Jacks
Burpees                                                      Freddie Mercuries
Jumping Lunges                                       Mountain Climbers
Merkins                                                      Flutter Kicks
Skaters                                                        Side Plank Needle Threader
Supermans                                                 American Twists

Once the PAX made through the Chipper gauntlet, Rogue led all through an agility ladder, conjuring images from when she captained her football team to the state championships!

  • First time through, one foot per rung.
  • Second time through, left leg lead, trail leg crossover
  • Third time, right leg lead, trail leg crossover
  • Fourth time, legs together, legs apart
  • Fifth time, Four across
  • Sixth time, Merkin walk (switch sides halfway)
  • Seventh time hopscotch

Close it out with a mosey to field center for a circle up and some Mary.

20 x Heels to Heaven
50 x LBCs

COT: Thanks to all for posting in the cold to make ourselves better despite the lack of snow that our kids (and some of us) all wished for. Remember all who are suffering and in pain. They need our prayers. Good out into the world and do good!

Helluva time!

AO: The Patriot

QIC: F3Carpex DR PAX Hello Kitty

The PAX: Maj. Payne, Hightower, Bone, Subprime, Prenup, Lucius, and Poe

YHC was bound for the Swamp and 2 days at a conference, and with that I jumped onto the Gmail machine to send Maj. Payne a note with a request, nay a demand, “Bro, gonna be there on Friday the 7th and I’m Q’ing.” And, like a true HIM he obliged.

With that, YHC arrived at Yorktown High School having been on-site with the fellas in May before they were offish.

7 others joined for a total of 8 and after brief introductions, we’re off.

Warmup:

– Get a lap around the track and circle up for SSH, Sir Fazio, Seal Claps and Mountain Climbers

The Thang:

– Get the fellas back onto the track and get a partner for Catch Me If You Can, prisoner run style with world’s worst merkins. The Pax crushed their 2 laps.

– Upon completion, YHC intro’d the boys to Bull in the Burpee ring. Competitive sprirts were high.

– From there we traveled out of the Thunder Dome and over to a lot of a round of 7’s and the star-jump + LBC combo.

– The man are still going strong and we head back to the Thunderdome for traveling Jack Webbs.

– Oh man, still some time left, YHC circles up the men and with the aid of Payne and Hightower we hit a quick 10-to-1 circle of pain. Klassic Kitty moves with the Bull in the Burpee Ring and the Circle of Pain. Boom.

Mary included Bonnie’s Torture, other stuff, and we closed with a Carpex Classic of 100’s.

COT:

Announcements were announced and prayers were lifted.

NMS:

– Proud of the work these boys have put in to grow the region. Love knowing they’re up there for trips to the Swamp.

– Maj. Payne joined YHC for PUT6, listen here.

Tribute to 41

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Noodle, Dr. D, Prenup, Subprime, Bandit, Poe, 90210, Roddick, Bone

Two brave PAX posted for EC ruck this A.M., with a 0430 SP, and additional nine arrived for the 0530 main event, where 11 PAX honored the life of our 41st president, George H.W. Bush who passed away peacefully Nov 30 at his home. Regardless of where folks land on the political spectrum, there is no denying that 41 led a full life of service. We live in the greatest country on Earth, and it is important to take some time to honor and remember someone who contributed so much.

WU:

SSH x 41
IW x 10
LBAC (front) x 10
LBAC (rear) x 10
Merkins x 10

The Thang:

The PAX learned a bit about George H.W. Bush today. Correct responses garnered 10 x Merkins while incorrect responses resulted in burpees. Let the fun begin!

YHC decided to start with an easy one, recognizing that President Bush served in the Navy, in Congress, as Director of the CIA, as vice president and ultimately as president. What number president was he? Ans from the PAX: 41! Correct! Knock out yer 10 x Merkins and off for a snake through the stadium steps.

Once all PAX finished the stadium, YHC offered up Q2. We all know Bush was a WWII veteran. In fact, he is the last combat veteran president. What inspired him to join the Navy? Several initial responses surfaced, with service to country, almost being settled upon by the PAX as a final response, when Noodle piped up that it was the attack on Pearl Harbor. True fact! Well done and another 10 x Merkins for all PAX!

Back through the stadium stairs for Q3. President Bush was a Naval aviator, and he flew a Grumman TBF Avenger torpedo bomber. He actually survived multiple crashes as a result of enemy action during his military service. How many crashes did he survive? The PAX were unsure, with the numbers 2 and 3 being thrown out as guesses. The correct response was…well, actually two!  YHC incorrectly said four, and doled out 5 x burpees to the PAX. That’s life sometimes.  It ain’t fair.  But rest assured, YHC is knocking out penalty burpees as you read this.

Back through the stadium stairs to the other end of the field for Q4. 41 entered the Navy just prior to his 19th birthday, and was the youngest aviator in the Navy in 1943.  He flew missions from the carrier USS San Jacinto that operated in the Pacific. How many combat missions did he fly? The PAX responded with numbers ranging from the 40s to the 80s. Subprime had obviously been waiting for this question and confidently responded with 57 since that’s what Norah O’Donnell said. Too bad…NO’D led him astray says the Navy. Close, but it’s actually 58! 10 x burpees for the PAX.

Time to move to the next venue, and the PAX moseyed on to the Arena.

On a Navy carrier, there isn’t much room to exercise. To honor what surely must’ve been a cornerstone of 41’s workout regimen, the PAX worked through a single circuit of pain consisting of the following:

  • 15 x Aussie pullups, then 15 x Merkins (timer — approx 41 seconds, of course)
  • Battle Rope
  • Banded Side Steppers
  • Banded Squats
  • Wall Balls (20# medicine ball)
  • KB Ground to Overheads (35# KB)
  • Banded Side Steppers
  • Reverse Flys (5# DBs)
  • Abdominal Wheel Extensions
  • Banded Squats
  • KB Swings (45# KB)

Pack up and mosey back to the start for some flutter kicks. How many? You guessed it, 41!

COT: President Bush led a life of service. He said during a 2011 ceremony to honor former President Ronald Reagan with the George Bush Award For Excellence In Public Service the following: “There could be no definition of a successful life that does not include service to others. Find something to do. Get off the bench. Don’t sit there whining, sucking your thumb, get in the game.”

So, get in the game! Go forward and serve those in your midst and in whatever your role: father, husband, son, friend, employee, boss, or even crazy uncle.

CAVU.

Aye!

Arena Beatdown

AO: The Patriot

QIC: Noodle

The Pax: Lucius, Major Payne, Dr. Dandelion, Trebeck, Bone

Warm Up:

Side Straddle Hop
Itty Bitty Arm Circles
Partner Stretches (Shoulders and Thighs)
Merkins

1 lap 60-70%
1 lap Ricky Bobby

Little Bitty Crunches
Merkins

The Thang:

Mosey to Amphitheater/Stairs

Circuit:

3x:

Up/Down/Up Stairs
Walk down to amphitheater
20 x Side Straddle Hops/10 x Merkins
30 Second Wall Sit

1 Minute Rest

Rinse and repeat x 2

Mosey back to start

Round of Mary

Ring of Fire x2
Babies
Flutter Kicks
Bonni’s Torture
American Twist

COT:

Thought of the Day:

Tell the Story/Spread the Word
Do your job